Tag Archives: Bradenton

WOD Monday August 10th

Warm up: Plate raises / Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 2 Overhead squats Evens: 2 Power snatches 2. For time: 50 Pushups 50 Sit ups 50 Air squats 500 Meter run

WOD Tank top Friday August 7th

Warm up: Leg swings / X walk / Good mornings / Single leg hip bridges Every minute on the minute for 12 minutes: Odds: 2 Deadlifts Evens: Muscle ups 2. For Time: 30, 20, 10 Ring push ups Medicine ball sit ups ( get a heavy ball )  

WOD Wednesday August 5th

Warm up:  2 rounds of: 12 Air squats / 12 back extensions / 12 sit ups For time: 200 Meter run 10 Toes to bar 5 Power clean & jerks @ a weight 200 Meter run 10 Toes to bar 4 Power clean & jerks @ a heavier weight than your first set 200 MeterContinue reading “WOD Wednesday August 5th”

WOD Tuesday August 4th

Warm up: Pushups / Dips / Ring rows / Band work Accumulate as many bench press reps as possible in 5 minutes with 60% of your 1 rep max 2. Accumulate as many strict pullups as possible in 5 minutes 3. For time: 25 Glute ham sit ups 25 Wall balls 25 Sit ups 25Continue reading “WOD Tuesday August 4th”

WOD Thursday July 30th

Warm up: 400 meter run / 20 sit ups / 15 Back extensions L sit or L sit progressions: 1 minute on 2 minutes off x 4 Rounds *Accumulate as much time as possible in the position within 1 minute. 2. Glute ham raise: 3 x 12 ( use bands if you can ) 3.Continue reading “WOD Thursday July 30th”